The Best 3 Day Tiny Waist Workout (+ Free Printable)

You'll love this tiny waist workout because it has a free illustrated printable.

You can stick it on your fridge or save it for later when you have more time to exercise.

Editor's note: also get the 10 day home workout plan with free printable

But before we get into the workout, there are two things you should know.

Beginners: Get a Better Body in 30 Days!

Download the BEST Chapter of the 30 Day Challenge - Free!

Please wait

Please check your email to get your free chapter right now

Getting a Tiny Waist: 2 Things You Need to Know

First, you need to know that it is possible for you.

The vast majority of women (92% to be precise) don't have a tiny waist because of genetics.

Yet, it is possible to have a tiny waist.

Read on and you will discover how to do it.

The second thing to know is this.

You don't need to directly exercise your waist to have a tiny waist.

Let me explain.

When you want your butt to get bigger, what do you do?

You train your butt directly.

When you want your biceps to get bigger, what do you do?

You train your biceps directly.

So when you want your waist to get smaller, what should you do?

Exactly. You're ahead of me already.

You do not train your waist directly.

Like your butt and biceps, if you train your waist directly, it will get bigger.

This is the complete opposite of what you want.

So How Do You Get a Nice Tiny Waist?

So far, I've only told you what not to do to have a tiny waist.

I've only told you to avoid training your waist / obliques.

Now, let's talk about what you actually do need to do.

For an effective tiny waist workout, you have to do 3 things.

  1. Tone your abs
  2. Shape your butt and hips (beginner workout here, advanced workout here)
  3. Do a little cardio

In reality, there's a fourth thing that you need to do.

And that is training your upper back and shoulders.

This is optional but highly recommended and I'll explain why.

Why Tone Abs for a Smaller Waist?

When you tone your abs and core, you strengthen the muscles that help suck in your belly.

This in turn helps your waist appear smaller.

You'll also have nice abs to boot if you workout consistently.

What about Your Butt, Hips, Back and Shoulders?

Shaping these areas will create a slightly wider back and slightly wider hips.

These in turn create the sexy illusion of a hour glass figure.

Yep, you read that correctly - illusion.

Remember, only about 8% of the population has a tiny waist genetically.

The rest of us mere mortals have to work at this stuff.

So, now that we're clear, let's get into the actual workout.

Tiny Waist Workout (+ Free Printable)

Click here to download a printable version of this workout

Mon: Day 1

  • 20 plank jacks
  • 6 bicycles
  • 20 plank jacks
  • 6 bicycles
  • 20 plank jacks
  • 6 bicycles
  • 20 plank jacks
  • 6 bicycles
  • 20 plank jacks
  • 6 bicycles

REST FOR 2 MIN. REPEAT 3 TIMES

Tue: Day 2

  • 20 high knees
  • 8 reverse crunches
  • 20 high knees
  • 8 reverse crunches
  • 20 high knees
  • 8 reverse crunches
  • 20 high knees
  • 8 reverse crunches
  • 20 high knees
  • 8 reverse crunches

REST FOR 2 MIN. REPEAT 3 TIMES

Wed: Rest Day

Thur: Day 3

  • 10 plank knee to elbow
  • 15 fire hydrants
  • 10 plank knee to elbow
  • 15 fire hydrants
  • 10 plank knee to elbow
  • 15 fire hydrants
  • 10 plank knee to elbow
  • 15 fire hydrants
  • 10 plank knee to elbow
  • 15 fire hydrants

REST FOR 2 MIN. REPEAT 3 TIMES

Fri - Sun: Rest Days

YAY! You did it! Great Work!!